Stronger with Time
by Dr Tony Boutagy
Latest episode
How Many Sets Are Necessary for Muscle Growth? with Dr Jake Remmert
How Many Sets Are Necessary for Muscle Growth? with Dr Jake Remmert
About this podcast
Stronger With Time is a channel for coaches, health and fitness professionals, and lifters who want their training and body composition decisions to be guided by evidence and long-term coaching experience, not trends.
Hosted by Dr Tony Boutagy, exercise scientist and strength coach, this channel features conversations with researchers and practitioners in exercise science, along with discussions on how findings can inform real‑world programming.
Topics include strength training, body composition, program design, women’s health and menopause, aging and muscle, endurance training and recovery.
Episodes
The newest 50 of 62 episodes
- How Many Sets Are Necessary for Muscle Growth? with Dr Jake Remmert · 1 h 10 min · Season 2 Episode 62How many sets does a muscle need to grow, and how much does each extra set add? In this episode of Stronger With Time, I speak with Dr Jake Remmert about volume, frequency and…
- There Are No “Fast-Twitch” Motor Units, with Professor Roger Enoka · 53 min · Season 2 Episode 61Professor Roger Enoka is one of the world’s leading authorities on the neuromuscular system and has spent more than four decades studying how the nervous system produces…
- The History of Strength Training: What Still Works Today with Dr Connor Heffernan · 1 h 16 min · Season 2 Episode 60How much of what we do in the gym today is genuinely new, and how much has been around for decades? In this episode of Stronger With Time, I speak with Dr Conor Heffernan about…
- VO2 Max, Zone 2 and What Drives Endurance, with Professor Andy Jones · 1 h 3 min · Season 2 Episode 59VO2 max matters, but what else determines endurance, and how should you train for it? In this episode of Stronger With Time, I sit down with Professor Andy Jones to explore…
- Why Muscle Size Doesn’t Fully Explain Strength, with Professor Paul Comfort · 1 h 16 min · Season 2 Episode 58Two people can have similar muscle mass and very different levels of strength. What accounts for the difference? In this episode of Stronger With Time, Tony speaks with Professor…
- You Don't Get Fitter During Your Workout, with Professor John Hawley · 51 min · Season 2 Episode 56Most of the attention in training goes to the workout itself. But what happens after the workout that determines the result you get from it? In this episode of Stronger With…
- Why More Sets, More Soreness and a New Program Every Month Aren't Building More Muscle · 1 h 42 min · Season 2 Episode 55How many sets should you do? How often should you train a muscle? How close to failure should you go? Before answering any of those questions, I want to know what the program is…
- Why the Shoulder Is So Vulnerable (And What Stabilises It), with Professor Donald Neumann · 59 min · Season 2 Episode 53When you raise your arm, which muscles produce the movement, and which keep the shoulder stable enough for it to happen? In this episode of Stronger With Time, I speak with…
- Training to Failure: How Close Is Close Enough? with Dr Martin Refalo · 1 h 11 min · Season 2 Episode 54How close to failure do you need to train to build muscle? And how accurately can you judge how many repetitions you still have in reserve? In this episode of Stronger With Time…
- Zone 2, Fuelling and Bone Health for Women in Midlife, with Olympian Rachel Neylan · 1 h 6 min · Season 2 Episode 53There is a lot of conflicting advice about how women should train and fuel through midlife. Should they prioritise high-intensity work over Zone 2? Train around the menstrual…
- Stretching Before Training: When It Helps and How Much with Professor Dave Behm · 1 h 0 min · Season 2 Episode 52Static stretching before training is one of the most debated habits in the gym. For years, many coaches were told to avoid it because it could impair performance. But as…
- Hypertrophy Advice: What to Trust and What to Question with Dr Gerard McMahon · 1 h 7 min · Season 2 Episode 50If you train for hypertrophy, you are probably not short on advice. The harder part is knowing which advice is worth trusting. In this episode of Stronger With Time, Tony speaks…
- How to Keep Your Strength, Power and Endurance as You Age with Professor Peter Reaburn · 55 min · Season 2 Episode 47Training hard may have built your fitness. But should you keep training the same way as you age? In this episode of Stronger With Time, Tony speaks with Dr Peter Reaburn, a…
- Zone 2, HRV and Concurrent Training: How Elite Endurance Science Applies to Everyday Training — Dr Dan Plews · 1 h 13 min · Season 2 Episode 48🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The principles that drive adaptation in the world's best endurance athletes are the same principles that drive…
- Female Athlete Health, RED-S and the Research Gap in Women’s Sport with Dr Kate Ackerman · 52 min · Season 2 Episode 47Female athlete health is often discussed in extremes: either physiology is underplayed, or every difference gets turned into a rule. This conversation sits in the middle, where…
- Hypertrophy Advice: What to Trust and What to Question with Dr Gerard McMahon · 1 h 7 min · Episode 48If you train for hypertrophy, you are probably not short on advice. The harder part is knowing which advice is worth trusting. In this episode of Stronger With Time, Tony speaks…
- Hypertrophy Research in Practice: What Matters for Muscle Growth · 56 min · Season 2 Episode 46Hypertrophy advice can become confusing fast. Different studies, different coaches, different physiological models and different claims online can point to slightly different…
- How to Program for Hypertrophy: Volume, Frequency & Exercise Selection (with Dr Eric Helms - Part 2) · 55 min · Season 1 Episode 45Hypertrophy programming comes back to a few practical decisions: how close to failure, how much volume, how often, and how much variety. In this episode, I speak with Dr Eric…
- How To Think About Training Advice (with Dr Eric Helms – Part 1) · 1 h 15 min · Season 2 Episode 44If you coach or train seriously, you have probably had to weigh different sources of training advice against each other. A successful coach recommends one approach. A research…
- The Science of Muscle Growth - and What It Means in Practice, with Professor Michael Roberts · 55 min · Season 2 Episode 46Every programme rests on some idea of what drives muscle growth. This episode looks at where the molecular and applied research supports that thinking - and where it does not…
- What Still Works for Building Muscle (After 50 Years of Research) – with Professor William Kraemer · 1 h 16 min · Season 2 Episode 43After more than five decades of resistance training research, Professor William Kraemer returns to Stronger With Time to deliver a masterclass in what drives muscle growth, what…
- Dementia Prevention, Brain Training, and What Actually Works - with Dr. Tommy Wood · 1 h 13 min · Season 2 Episode 41The same principles that drive physical adaptation also drive brain health. The difference is that, for the brain, the key buckets are stimulus, supply, and support. And the…
- Why Your Brain Stops You Before Your Muscles Do - with Professor Alan St. Clair Gibson · 56 min · Season 2 Episode 41Fatigue in the weights room is one of the least studied areas in exercise science. The research models we draw on were built almost entirely on endurance athletes - and what…
- The New ACSM Resistance Training Guidelines: What Matters for Strength, Muscle and Power with Dr. Brad Currier · 49 min · Season 2 Episode 38The new ACSM Position Stand on Resistance Training is the first major update to these guidelines since 2009. That matters not just because more research now exists, but because…
- Creatine, High Protein Diets & the Supplements Worth Taking - with Professor Jose Antonio · 1 h 3 min · Season 2 Episode 34Creatine has been studied for decades. The dosing evidence is settled, the mechanism is understood, and the safety profile in healthy people is clear. Yet advice on whether to…
- Periodisation & Hypertrophy: Structuring Training Phases for Muscle: Practical Takeaways from Professor Greg Haff · 55 min · Season 2 Episode 34🎓 Master advanced program design: https://tonyboutagy.com/advanced-program-mastery-course-page📲 Follow on Instagram → @tonyboutagy Periodisation is often dismissed as too…
- How to Build a Long-Term Training Plan for Muscle, Strength and Longevity — Professor Greg Haff · 58 min · Season 2 Episode 36🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy Most people who train seriously have heard the word periodization. Far fewer understand what it actually is, or…
- What the Research Really Shows About Training as a Woman — Dr. Lauren Colenso-Semple · 1 h 4 min · Season 1 Episode 33🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The most prominent female fitness trends of 2025-26 are heavily hormone-focused. Most take something…
- Breaking Down RED-S, Low Energy Availability, Fasted Training & Recovery for Body Composition - with Dr Tony Boutagy · 1 h 3 min · Season 1 Episode 33🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The fitness industry prescribes energy deficits without the framework to know when a deficit becomes harmful…
- When & How Does an Energy Deficit Become RED-S? Why Oversimplification Is the Problem- with Professor Louise Burke · 1 h 0 min · Season 1 Episode 32🌐 Visit → https://tonyboutagy.com/ 📲 Follow us on Instagram → @tonyboutagy If you've experienced unexplained fatigue, lost your period, or can't build muscle despite training…
- From 6 Episodes to 31: What 2025 Taught Me About Training Women - Year-End Summary | Dr. Tony Boutagy · 49 min · Season 1 Episode 33What started as 6 planned episodes became 31 conversations throughout 2025. This is my year-end reflection on the final five conversations - and the one consistent message that…
- Training Principles for Women: Why Your Training History Matters More Than Your Gender - with Professor Sophia Nimphius · 1 h 1 min · Season 1 Episode 32📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/ Professor Sophia Nimphius's research on training adaptation…
- Menstrual Cycle Adaptation, Creatine Benefits & Fueling Strategies - with Professor Abbie Smith-Ryan · 1 h 8 min · Season 1 Episode 30📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/ Professor Abbie Smith-Ryan's research reveals why individual…
- Hormone Replacement Therapy Explained: What Actually Happens in a Menopause Doctor Consultation - with Dr. Nadya Chami, Menopause Gynecologist · 1 h 3 min · Season 1 Episode 29📲 Instagram → https://www.instagram.com/tonyboutagy/🎧 Watch on YouTube → https://www.youtube.com/@tonyboutagy-PhD/ Most menopause advice on social media comes from doctors who…
- How Often Should You Train Each Muscle? The Science of Frequency - with Jake Doleschal · 1 h 43 min · Season 1 Episode 28How often should you train each muscle group for optimal growth? Strength coach Jake Doleschal breaks down why training muscles 2-3x per week with moderate volume beats…
- Strength, Cardio & Nutrition: How It All Fits Together - Round Table with Prof. Paul Laursen, Jake Doleschal & Dr. Dana Lis · 1 h 28 min · Season 1 Episode 27This is a special round table episode where three experts come together to discuss what most podcasts keep siloed: how to integrate strength training, endurance work, and…
- Cutting Through the Noise: What 8 Researchers Want You to Know - Summary Podcast with Dr. Tony Boutagy · 1 h 1 min · Season 1 Episode 25📲 Follow me on Instagram → @tonyboutagy This is a summary episode of Stronger With Time, where I look back at eight powerful conversations and share the key insights I took away…
- Cardio, Strength & Female Fitness: Cutting Through the Confusion - with Dr. Alyssa Olenick · 1 h 8 min · Season 1 Episode 25What if most of the "female-specific" training advice you're hearing is missing the bigger picture? Dr. Alyssa Olenick breaks down the science of what actually works for women…
- Carb Restriction, Ketones & HIIT: Glucose Control and Metabolic Health - with Prof Jonathan Little · 1 h 0 min · Season 1 Episode 24What if small, precise changes in food, walking, and training could restore glucose control? Prof. Jonathan Little shares practical, evidence-based strategies from his lab on…
- Sleep, Recovery & Wearables: Evidence-Based Strategies with Prof. Shona Halson · 1 h 23 min · Season 1 Episode 23What really drives better sleep and recovery? Prof. Shona Halson - one of the world’s most respected experts in the field - shares what decades of research actually supports…
- Bone Health, DEXA Scans & Training: What Every Midlife Woman Should Know - with Dr. Jarrod Meerkin · 46 min · Season 1 Episode 22How strong are your bones - and how do you know? In this conversation with Dr. Jarrod Meerkin, we break down what DEXA scans really tell us, how bone density changes across the…
- Misinformation in Women’s Health: Hormones, Supplements & Menopause Myths - with Dr. Jen Gunter · 1 h 8 min · Season 1 Episode 21Why are women still bombarded with misinformation about their health? From “bioidentical” hormones to probiotics, celebrity-endorsed supplements, and viral myths, Dr. Jen Gunter…
- Resistance Training for Women: Strength, Periodisation & Menopause with Professor William Kraemer · 1 h 12 min · Season 1 Episode 20What does the science really say about resistance training for women? In this conversation with Professor William Kraemer, one of the most cited exercise scientists in history…
- Gut Health & Fibre Explained: Nutrition, Microbiome & Fermented Foods w/ Dr. Joanna McMillan · 1 h 13 min · Season 1 Episode 19Most people think “gut health” means buying probiotics or avoiding certain foods. But what does the science actually say? In this episode, Dr. Joanna McMillan breaks down the…
- Your Training Questions Answered: Zone 2, Protein Timing & Muscle Building Through Every Decade - AMA Episode #1 with Dr. Tony Boutagy · 1 h 4 min · Season 1 Episode 18Our first Ask Me Anything podcast is here. I answer your questions on training through menopause and beyond - from resistance training and protein timing to Zone 2, mitochondria…
- Sunlight vs Supplements: Vitamin D, Bone Health & Autoimmunity - with Professor Michael Holick · 1 h 2 min · Season 1 Episode 17Vitamin D is one of the most debated topics in health: sunlight vs supplements, safe levels, deficiency risks, and whether it truly impacts conditions beyond bone health. In…
- Top Lessons from 5 Experts: Nutrition, Muscle Aging, Coaching Women & Interval Training - Summary Podcast #2 with Dr. Tony Boutagy · 1 h 6 min · Season 1 Episode 16This is the second summary episode of Stronger With Time, where I look back at the last five podcasts and share the key insights I took away as both a coach and lifelong student…
- Interval Training, Mitochondria & Glucose Control: What the Science Says for Women’s Health - with Professor Jenna Gillen · 1 h 3 min · Season 1 Episode 15🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy Fasted vs fed training, glucose control, and interval…
- Building Muscle in your 80s & 90s: What 40 Years of Resistance Training Research Reveals About Aging, Frailty & Function - with Professor Maria Fiatarone Singh · 1 h 5 min · Season 1 Episode 14If you’ve ever wondered whether older adults can lift heavy or build muscle after 70, this conversation changes everything. Professor Maria Fiatarone Singh pioneered resistance…
- Mobility, Injury & Mindset: How Women Stay Strong for Life – with Michelle MacDonald · 54 min · Season 1 Episode 13🎓 Join the 9-Week Science of Thriving Course → https://scienceofthriving.com.au 📲 Follow us on Instagram → @tonyboutagy How do you keep training (and coaching) when real life…
